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Sardine vs. Crab meat — In-Depth Nutrition Comparison

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A recap on differences between Sardine and Crab meat

  • Sardine is higher in Calcium, Phosphorus, Iron, Vitamin B3, and Selenium, yet Crab meat is higher in Copper, Vitamin B12, and Zinc.
  • Crab meat covers your daily Copper needs 111% more than Sardine.
  • Sardine contains 6 times more Calcium than Crab meat. While Sardine contains 382mg of Calcium, Crab meat contains only 59mg.
  • The amount of Cholesterol in Crab meat is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Sardine vs Crab meat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +547.5%
Contains more Iron +284.2%
Contains more Phosphorus +75%
Contains more Potassium +51.5%
Contains less Sodium -71.4%
Contains more Manganese +170%
Contains more Selenium +31.8%
Contains more Magnesium +61.5%
Contains more Zinc +481.7%
Contains more Copper +535.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Contains more Calcium +547.5%
Contains more Iron +284.2%
Contains more Phosphorus +75%
Contains more Potassium +51.5%
Contains less Sodium -71.4%
Contains more Manganese +170%
Contains more Selenium +31.8%
Contains more Magnesium +61.5%
Contains more Zinc +481.7%
Contains more Copper +535.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +272.4%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B2 +312.7%
Contains more Vitamin B3 +291.4%
Contains more Vitamin B5 +60.5%
Contains more Vitamin C +∞%
Contains more Folate +410%
Contains more Vitamin B12 +28.6%
Equal in Vitamin B6 - 0.18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
Contains more Vitamin A +272.4%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B2 +312.7%
Contains more Vitamin B3 +291.4%
Contains more Vitamin B5 +60.5%
Contains more Vitamin C +∞%
Contains more Folate +410%
Contains more Vitamin B12 +28.6%
Equal in Vitamin B6 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +27.2%
Contains more Fats +643.5%
Contains more Other +176.9%
Contains more Water +30.1%
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more Protein +27.2%
Contains more Fats +643.5%
Contains more Other +176.9%
Contains more Water +30.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1991.4%
Contains more Polyunsaturated fat +860.4%
Contains less Saturated Fat -91.3%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Contains more Monounsaturated Fat +1991.4%
Contains more Polyunsaturated fat +860.4%
Contains less Saturated Fat -91.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Crab meat
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sardine Crab meat Opinion
Protein 24.62g 19.35g Sardine
Fats 11.45g 1.54g Sardine
Calories 208kcal 97kcal Sardine
Calcium 382mg 59mg Sardine
Iron 2.92mg 0.76mg Sardine
Magnesium 39mg 63mg Crab meat
Phosphorus 490mg 280mg Sardine
Potassium 397mg 262mg Sardine
Sodium 307mg 1072mg Sardine
Zinc 1.31mg 7.62mg Crab meat
Copper 0.186mg 1.182mg Crab meat
Manganese 0.108mg 0.04mg Sardine
Selenium 52.7µg 40µg Sardine
Vitamin A 108IU 29IU Sardine
Vitamin A RAE 32µg 9µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin C 0mg 7.6mg Crab meat
Vitamin B1 0.08mg 0.053mg Sardine
Vitamin B2 0.227mg 0.055mg Sardine
Vitamin B3 5.245mg 1.34mg Sardine
Vitamin B5 0.642mg 0.4mg Sardine
Vitamin B6 0.167mg 0.18mg Crab meat
Folate 10µg 51µg Crab meat
Vitamin B12 8.94µg 11.5µg Crab meat
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.269mg Sardine
Threonine 1.079mg 0.783mg Sardine
Isoleucine 1.134mg 0.938mg Sardine
Leucine 2.001mg 1.536mg Sardine
Lysine 2.26mg 1.684mg Sardine
Methionine 0.729mg 0.545mg Sardine
Phenylalanine 0.961mg 0.817mg Sardine
Valine 1.268mg 0.91mg Sardine
Histidine 0.725mg 0.393mg Sardine
Cholesterol 142mg 53mg Crab meat
Saturated Fat 1.528g 0.133g Crab meat
Omega-3 - DHA 0.509g 0.118g Sardine
Omega-3 - EPA 0.473g 0.295g Sardine
Omega-3 - DPA 0g 0.031g Crab meat
Monounsaturated Fat 3.869g 0.185g Sardine
Polyunsaturated fat 5.148g 0.536g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Crab meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
131%
Sardine
135%
Crab meat
Minerals Daily Need Coverage Score
94%
Sardine
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 765mg)
Which food is cheaper?
Sardine
Sardine is cheaper (difference - $5)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 1.395g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.